Cereal List

My favorite cereal is Fiber One Honey Clusters. It has 6 sugars (which is a little more than suggested) but it has 13 grams of fiber and only 1.5 grams of fat in a 1 cup serving. I add this to a 1/4 cup of almonds and it really fills me.

Here are some more options:

Kellogg's all bran
General mills fiber one
Kashi Go Lean (not crunch),
Kashi Good Friends
Kellogg's bran flakes
kellogg's fiberwise
nabisco shredded wheat n' bran
nabisco shredded wheat (1 biscuit)
kellogg's nutri-grain wheat
general mills total or wheaties
nabisco fruit wheats
quaker life

*Avoid corn based and puff cereals.

Do's and Don'ts

DON'T eat any food containing white flour or sugar or any refined food
DON'T eat sweet pickels, cranberry sauce, raisins, figs, dates, bread crumbs, muffins, can and cream based soups, fruit juices, and fat free dressings.
DON'T eat dinner or snacks past 8:00 pm
DO eat slowly, with the larger meals lasting approx. 20 min. starting with a few bites or protein.
ALCOHOLareful with alcohol, use in great moderation. even though it's a carb, it is actually 7 calories per gram. red wine is the best of all evils. never drink on an empty stomach or eat with a refined carb since it turns to sugar immediately. it is better to consume alcohol with a fat or a protein so it enters your blood stream at a slower rate. remember your body treats alcohol as a poison and will burn it first for fuel, while storing everything else as fat. the last two drink you consume should always be water. alchohol will interfere with sleep patterns.
CEREALS- Look for whole grains, at least 2.5 grams of fiber, no more than two grams of fat, and no more than five grams of sugar. I always make sure there's more fiber than sugar. See Cereal list for good options.

Glycemic Index

The glycemic index is the rate at which a carbohydrate breaks down to be released as glucose into the bloodstream. Remember "release too fast and you get the fast high, fast crash blood sugar syndrome", as well as the attendant problems of insulin secretion and glucagon (hormone that burns fat) suppression. Releasing glucose at a slower rate can provide the brain and body with a steady stream of energy over several hours, a rate preferable for most of us to maintain energy throughout the day. This also prevents fatigue. It has nothing to do with the amount of carbs, it is the ease with which food is digested, the quantity of fiber and form in which food is eaten.

Food List

List of Food Choices: From Best to worst

Reduced insulin secretion-
13 Nuts
15 soybeans
23 cherries
25 plums
26 grapefruit
29 peaches
20 fructose
34 whole milk
34 pears
36 full fat plain yogurt or total greek 2% fage, add smuckers simply fruit
36 chick peas, black eyed peas
36 barley (pearl)

Moderate Inducers of Insulin (okay)

40 Oranges
40 navy beans
42 sprouted bread (alvarado st.), Joseph's soy pita, whole grain pump & rye, (the baker),
100% stone ground whole wheat, whole grain breads, Pepperidge Farms Natural Breads
45 whole grain pasta (as a side dish), al dente, once a week) try barilla plus, hodson mill,
49 15 grapes, or an apple
49 old fashion oatmeal
49 dried peas
51 peas
55 wild, brown and rye rice, basmati rice
60 pinto beans
64 beets
65 bulgur, whole wheat couscous (buy raw), quinoa, spelt
65 pineapple (higher sugar than other fruits)
70 watermelon (higher sugar than other fruits)
71 orange juice (4 ounces replaces a fruit)
71 kidney beans
74 sweet potatoes and yams
74 all bran (any rod shaped cereal is best - no puffed

Rapid Inducers of Insulin (not good!!!)

77 Graham Crackers, potato chips, crackers, bagels and cheerios
78 buckwheat flour- no pancakes
78 mango, papaya - high in sugar
82 corn
82 banana
82 white rice
83 sucrose- table sugar
87 pretzels
80 instant mashed potatoes or instant brown rice
90-80 quick rolled oats, instant rice, french fries, oat bran, granola
90 frozen yogurt
92 cooked carrots
93 raisins
95 french or italain bread
97 parsnips or turnips
98 white potatoes
99 corn chips
100 enriched, unbleached white or wheat breads
100 glucose
100+ breakfast cereals
120 honey
133 popcorn, puffed rice, puffed cakes
150 maltose

Meal Plan

Breakfast: Protein-
1 egg or 3 egg whites with 1 0unce canadian bacon
1/2 cup cottage cheese, or 1/2 cup (1 0z) plain yogurt (can add fruit)
Starch-
Toast, Cereal and Milk, or oatmeal. NEVER EAT STARCH WITHOUT PROTEIN!!!

Snack: Protein-
1/4 cup of nuts
1 ounce turkey breast slices, etc.
Fruit- Never eat fruit without a protein.

Lunch: Protein-
chef, egg, tuna, or seafood salad with canola oil mayonaise
beef, turkey, buffalo, boca soy, dr. praeger burgers
chili, natural peanut butter with only peanuts and salt-
like smuckers natural peanut butter with smuckers all fruit jelly.

Snack- same as above.

Dinner- choose protein and raw or cooked vegtables.

One meal should be starch free or glycogen needy
the best meal to be glycogen needy is dinner. Starches can be yams, whole grain pasta, rice, bread, cereal or oatmeal.

Protein should equal 10-14 oz a day. If you have 60+ pounds to lose then you can go up to the 14 oz.
unlimited vegtables
2 fruits a day
breads can be all natural 100% whole wheat like pepperidge farms all natural breads, super stop and shop 100% stoneground whole wheat bread. joseph's 100% pita and wraps.
Olive oil in moderation
8-10 oz of milk.
1 ounce of cheese
1/2 YOUR BODY WEIGHT IN WATER!!!

Note- 7-9 grams of protein equal 1 ounce

Do not drink diet soda, use artificial sweetners or fake creams in your coffee. Use half & half, and stevia for sugar. They just came out with Truvia which is in most stores and is made from the stevia leaf.

I lost 56 pounds from February to Novemeber in 2007. I wanted to lose weight so that I could get pregnant for my second child. I knew it wouldn't be very healthy for me to gain the pregnancy weight on top of my exsisting weight. I met with a nutritionist who helped me lose the weight- and it worked. After several rounds of fertility treatments, I became pregnant for my daughter. It was a really horrible pregnancy as I puked for 9 months, had the pregnancy itch, and unbelievable heartburn. I couldn't wait for it to end. And then one afternoon - It did. I delivered Katelyn Grace at 2:50 on Nov. 18th. She's so beautiful. But now that she's here I need to lose all this weight I gained - along with the existing weight I still needed to lose before I even got pregnant. I'm meeting with a new nutritionist on Monday, so hopefully that will give me the jump start I need to finally lose this weight.